5 saturated fat foods that are actually good for you

We know fats of the ‘healthy kind’ are good for you, but despite their nutritional benefits, many of us still avoid consuming high calorie foods such as olives, nut spreads and oily fish with a fear of gaining weight

The stigma that surrounds that word ‘fat’ has long been associated with calorie counting, with many painting ‘good fats’ with the same brush as ‘bad fats.’

“I think the issue is that it is confusing, but the basic rule is that added fats via processed foods should be kept to a minimum in the diet,” nutritionist Susie Burrell told news.com.au

“Aussies get more than enough saturated fat courtesy of dairy and meat, and adding good fats each day is all we need to do for good fat balance.

“Good fats are involved in a number of cellular processes in the body, they transport fat-soluble vitamins, are important for hormone production, keep our skin and hair healthy and in fact every one of our cells has a layer of fat around it,” she said.

Here are some health foods that pack a bigger fat punch than a doughnut — but should still be part of your daily dietary intake:

3 Eggs

We know the value of an egg, but did you know that an omlette containing three or more whites and yolks has more fat than a glazed doughnut?

A single egg contains around 5.3g of fat and around 78 calories, but also carries more essential vitamins and minerals per calorie than almost any other food.

As a valuable source of protein, minerals and vitamins, an egg yolk also contains cholesterol/fat soluble vitamins and essential fatty acids.

For many years, eggs had been considered a health risk for those with high cholesterol, but as it turns out, the cholesterol content is much lower than it was 10 years ago. According to the British Heart Foundation, a medium egg contains 100mg of cholesterol which is one third of the recommended daily intake.

“We need 3-4 serves on average of good fat via a serve of fish, handful of nuts, couple of tablespoons of good quality oil, 60-80g for the average adult,” Susie said.

1 Cup of Coconut

Today, it would seem you can’t go wrong with eating coconuts — with flakes, flour and water readily available on supermarket shelves. But the coconut has ping-ponged between being a ‘good food’ and a ‘bad food’ for many years, with nutritionists across the globe at loggerheads about whether it should be categorised as a ‘health food’ or not.

“Fresh coconut contains 33 per cent fat, most of which is saturated fat,” Susie said.

“While the health benefits of coconuts are regularly sprouted, the truth is that we get more than enough good fat via oil, nuts, seeds and fish to need to add saturated fat into the diet.”

A single cup, or 80g of shredded coconut contains 27 grams of fat alone — with 24 grams of that being saturated.

“Saturated fat is found predominately in animal-based foods including meat and full-fat dairy as well as processed foods such as including a number of biscuits, cakes, pastries and fried takeaway food.

“When consumed in excessive quantities, saturated fat is known to increase blood cholesterol and be stored in the body more readily than unsaturated fat, and hence more likely to be linked to weight gain, particularly around the abdominal area,” Susie said.

2 Tablespoons of Peanut Butter

Peanut butter has turned from a treat to a health staple for many health conscious consumers looking to increase their nut and ‘healthy fat’ intake.

“Similar in fat type to that of avocado, the key with peanut butter is to make sure you are choosing 100 per cent peanut butter not varieties with salt and sugar added,” Susie said.

“One tablespoon offers almost 14g of fat, and more than 150 calories, and as it is easy to overeat. I would watch portions, enjoy it occasionally and get your good fats via olive oil, avocado and fresh nuts rather than nut-based spreads.”

Portion of Salmon

Providing a valuable source of vitamin B12, vitamin D, selenium, and omega-3, salmon is known as being one of the healthiest fish species on the planet. Containing 13g of fat per 100 gram portion, only 15 per cent of that is saturated fat.

“Fresh salmon is one of the richest natural sources of long-chain omega 3 fat offering a massive one gram of omega 3s per 175g serve,” Susie said.

“While you do get some omega’s 3’s from tin salmon, enjoying oily fish such as sardines or fresh salmon 2-3 times each week will significantly bump up your omega 3 intake.”

50g Chia Seeds

Chia seeds are another great source of healthy omega-3 fats and fibre. Available in white, brown or black seeds — they also contain calcium, manganese and phosphorus. They are tasteless so won’t affect the flavour of your food, and can be added to salads, muesli and smoothies.

“Rich in the plant source of omega-3 fats, protein and fibre they are great way for vegetarians to get their omega 3’s. One tablespoon will offer six grams of fat and three grams of protein.”

“For heart health and weight control, minimising one’s intake of saturated fat needs to be the goal for all Australian adults,” Susie said.

“Dairy food and meat still remain the greatest sources of saturated fat in our diet, which is why low fat milk and lean cuts of meat are recommended by health professionals.”

Half an Avocado

“The key with avocado is portion control, 1/4 — 1/2 a day at most equals 8-16g of fat,” Susie said.

“Studies have shown that including 1/2 an avocado at lunch helps to manage hunger later in the day thanks to the filling nature of good fat.

“Unsaturated fat, which is found predominately in plant-based foods including oils, nuts, seeds and avocados, as well as in oily fish (omega 3) on the other hand does not increase blood cholesterol and is also more likely to be burnt off than saturated fat.”

How to Get Your Balance Right

1. Always choose the leanest meats and low fat dairy foods

2. Avoid fatty sausages, salamis and processed meats

3. Add in a fish oil capsules

4. Aim to eat oily fish such as tuna, salmon or sardines three times each week